By Victor S. Sierpina
When a recent freezing cold front blew in, I decided to get out and harvest my winter garden.
Besides mustard greens, lettuce, herbs, and Swiss chard, I had some beautiful lancinate blue-green kale. Well, right away I made a nice kale salad, described in another article on this website. However, the gift of a fresh turmeric root from my chief resident inspired me to use some of the kale to make a smoothie.
I had seen these before and even tasted a kale or spinach smoothie a time or two. It turns out to be a great way to start your day and getting on your way to getting the recommended five to 10 servings of fruits and vegetables (shoot for 30 percent fruits, 70 percent vegetables) we ought consume daily for optimal health. Here is my recipe (Although you can play around with variations, if you wish):
•Rinse a bunch of kale, about as much as you can grasp in one hand and put it in the blender or food processor
•Add some fresh spinach
•Put in one or two fresh avocados
•Squeeze in the juice of one or two lemons
•Add a couple scoops of whey or soy protein powder
•For extra flavor, add some slices of turmeric root, ginger root and/or a couple of garlic cloves
•Pour in sufficient organic apple juice, to bring everything into a solution
Blend and watch the amazing healthful Kelly Green colors arrive. One of my colleagues uses a banana for creaminess and just uses water for moisture instead of juice. A cup of this is like three servings of veggies and fruit to start your day. In other words, a salad in a smoothie. Enjoy!
For some other great recipes, try these “salad in a smoothie” options:
Clear, ageless skin recipe from Mindful Eating, Miraval
• 2 cups cucumber
• 1 cup Granny Smith apples
• 1 cup celery hearts
• 1 heart of romaine
• 1/2 cup fresh pineapple
Blend and serve.
Bright Eyes from Andrew Weil, MD
• 1 cup pineapple
• 1/2 of a green pear
• 1 thumb of ginger
• 1 thumb of fresh turmeric
• 1 cup of gold beets
• 1 large carrot
• 1 small lemon peel or 1 tablespoon lemon juice
Blend and serve.
Mira-Vitality from Mindful Eating, Miraval
• 9 ounces fresh carrots
• 2 cups baby spinach
• 6 ounces fresh beets
• 5 ounces cucumbers, skin on
• 1 teaspoonginger juice
Blend and serve.
These stay good in the fridge for a couple days or so. Make plenty and enjoy a speedy, healthy, colorful veggie smoothie for breakfast for a few days in a row. Notice how your body system feels better.
Dr. Victor S. Sierpina is the WD and Laura Nell Nicholson Family Professor of Integrative Medicine and Professor of Family Medicine at UTMB.